What I Eat To Stay Healthy (Plus Meal Plan Recipes!)
by Denise Austin |
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Nutrition
If your goals this year are to eat better and get to a healthy weight, then find out what I eat to stay healthy AND get recipes from my DeniseAustin.com meal plan! When it comes to a healthy body and mind, diet can be as important as getting regular exercise... what you eat and how you eat are the keys to unlocking the door to weight loss, more energy, a faster metabolism, and even glowing skin... a healthy meal plan should be part of everyone's lifestyle for these reasons and more!That's why I follow my DeniseAustin.com meal plan. It's simple to shop for and prepare, doesn't take much time, and the options are delicious and nutritious. You can follow it exactly - especially helpful if you are trying to lose weight - or swap out recipes to satisfy your taste buds.Find out what I eat to stay healthy, check out the recipes I love from my DeniseAustin.com meal plan (some of which I made over the holidays!!), plus discover what sets my plan apart... and guess what? You have FREE access to my healthy, delicious meal plan right now! Begin your 30-day free trial, and try it for yourself!
Ingredients1 serving White Corn Scramble (see below)2 slices cooked turkey bacon1/2 grapefruit (or 1/2 banana or 1/2 cup grapes)1. Prepare the White Corn Scramble and plate one serving. Serve with the turkey bacon and grapefruit on the side.Sub-RecipeWhite Corn Scramble1 whole egg3 egg whites1/4 cup white corn (fresh or frozen, thawed)1 cup spinach (1 handful)3 Tbsp. chopped fresh parsley2 Tbsp. chopped fresh chives1 large tomato, diced1. Coat a skillet with oil spray and heat over medium-low heat.2. In a bowl, whisk together the whole egg and egg whites. Stir in the corn, spinach, parsley, chives, and tomato.3. Cook the egg mixture, stirring occasionally, until the greens are wilted and eggs are no longer runny. Transfer to plate and enjoy!Snack: Veggies and HummusPair your favorite colorful veggies with some delicious White Bean Hummus for a savory snack.
Ingredients1/4 cup White Bean Hummus (get my hummus recipe when you join, or use store-bought for ease of use!)1/2 cup red pepper strips1/2 cup baby carrotsLunch: Chickpea Curry WrapExplore another world of cuisine with this flavorful, protein-packed vegetarian wrap, brushed with spices hailing from the heart of India and a pop of fruit.
Ingredients1 cup cooked chickpeas (if using canned, choose no-salt-added or low-sodium chickpeas and rinse and drain well before use), roughly chopped1/2 red bell pepper, diced2 Tbsp. raisins2 Tbsp. chopped cilantro (optional)1/2 lime, juiced1 Tbsp. olive oil1 teaspoon honey (or coconut nectar)1 teaspoon curry powder2 cups baby spinach leaves2 whole-grain wraps (100 calories or less; use gluten-free wrap if following a gluten-free diet)2 reduced-fat (or part-skim) cheese sticks1. In a medium bowl, combine the chickpeas, red pepper, raisins, cilantro (if using), lime juice, oil, honey, and curry powder. 2. Place about 1 cup baby spinach down the center of each wrap. Top with half the chickpea salad mixture. Roll each wrap tightly. 3. Serve each wrap with 1 cheese stick.Dinner: Sesame-Ginger Beef and Veggie KebabsTangy sesame and ginger are combined with sweet honey to glaze these kebabs, then served with a side of warm quinoa.
Ingredients2 Tbsp. toasted sesame oil2 Tbsp. lower-sodium soy sauce (if following a gluten-free diet, check ingredients to ensure soy sauce is gluten-free)1 Tbsp. lime juice1 Tbsp. honey1 tsp. grated ginger2 cloves garlic, minced1/4 tsp. red pepper flakes12 oz. grassfed sirloin steak, cut into 1-inch cubes1 bell pepper, cut into 1-inch pieces1 cup mushrooms, trimmed and halved if large1 cup grape tomatoes1 1/2 cups cooked quinoa (or brown rice)1. Soak 6 wooden skewers in water for at least 15 minutes. 2. In a large bowl or 1-gallon resealable bag, combine the sesame oil, soy sauce, lime juice, honey, ginger, garlic, and red pepper flakes. 3. Add the steak and vegetables and toss well to coat. Marinate for 1 hour in the refrigerator. 4. Heat a grill or indoor grill pan over medium-high heat. Coat the grill or pan with oil spray. 5. Thread the beef and vegetables onto the skewers (alternate between meat and veggies). 6. Grill the kebabs for about 8 minutes, turning once halfway through, or until beef reaches the desired degree of doneness. To serve, plate 3 kebabs with 3/4 cup quinoa.
Denise Austin's Meal Plan Benefits
How can my DeniseAustin.com meal plan help you? It is:- Versatile. I make eating a healthier simple! With my 563 recipes searchable by preference (Vegetarian, Diabetic, Gluten Free, Low Sodium, Lactose Free, or Eat Like Denise), type of meal, prep and cook time, main ingredient and more, you immediately get the results you are looking for. Want a vegetarian breakfast? Try my Overnight Chia Pudding! How about a low-sodium lunch? My Grilled Dijon Chicken with Lemony Tuscan Kale Salad fits the bill! And let's nosh on a gluten-free dinner of Asian Chicken Burgers with Edamame and Asian Slaw... the possibilities and flavors are endless!
- Easy to Make. My recipes are easy to make on purpose - I have said it many times: If it's not easy or tasty, I won't cook it!!! That's why I worked with a registered dietician to come up with recipes that will appeal to the whole family, are easy to make, and taste amazing. It's like a virtual cookbook of quick and yummy recipes right at your fingertips! Everything you need to incorporate healthy, delicious, nutritious foods into your lifestyle!
- Customizable. When you begin my Whole Body Plan (where members have lost up to 20 pounds in just 10 weeks!!) you can select a meal plan that is Time and Money Saving, Eat Like Denise, Vegetarian, Diabetic or Gluten Free - plus you choose your calorie level based on your goals. Then each week you get an entire meal plan customized for you! And when you feel like eating something else, you can easily swap out one recipe for another!
Ingredients1 serving White Corn Scramble (see below)2 slices cooked turkey bacon1/2 grapefruit (or 1/2 banana or 1/2 cup grapes)1. Prepare the White Corn Scramble and plate one serving. Serve with the turkey bacon and grapefruit on the side.Sub-RecipeWhite Corn Scramble1 whole egg3 egg whites1/4 cup white corn (fresh or frozen, thawed)1 cup spinach (1 handful)3 Tbsp. chopped fresh parsley2 Tbsp. chopped fresh chives1 large tomato, diced1. Coat a skillet with oil spray and heat over medium-low heat.2. In a bowl, whisk together the whole egg and egg whites. Stir in the corn, spinach, parsley, chives, and tomato.3. Cook the egg mixture, stirring occasionally, until the greens are wilted and eggs are no longer runny. Transfer to plate and enjoy!Snack: Veggies and HummusPair your favorite colorful veggies with some delicious White Bean Hummus for a savory snack.Ingredients1/4 cup White Bean Hummus (get my hummus recipe when you join, or use store-bought for ease of use!)1/2 cup red pepper strips1/2 cup baby carrotsLunch: Chickpea Curry WrapExplore another world of cuisine with this flavorful, protein-packed vegetarian wrap, brushed with spices hailing from the heart of India and a pop of fruit.Ingredients1 cup cooked chickpeas (if using canned, choose no-salt-added or low-sodium chickpeas and rinse and drain well before use), roughly chopped1/2 red bell pepper, diced2 Tbsp. raisins2 Tbsp. chopped cilantro (optional)1/2 lime, juiced1 Tbsp. olive oil1 teaspoon honey (or coconut nectar)1 teaspoon curry powder2 cups baby spinach leaves2 whole-grain wraps (100 calories or less; use gluten-free wrap if following a gluten-free diet)2 reduced-fat (or part-skim) cheese sticks1. In a medium bowl, combine the chickpeas, red pepper, raisins, cilantro (if using), lime juice, oil, honey, and curry powder. 2. Place about 1 cup baby spinach down the center of each wrap. Top with half the chickpea salad mixture. Roll each wrap tightly. 3. Serve each wrap with 1 cheese stick.Dinner: Sesame-Ginger Beef and Veggie KebabsTangy sesame and ginger are combined with sweet honey to glaze these kebabs, then served with a side of warm quinoa.Ingredients2 Tbsp. toasted sesame oil2 Tbsp. lower-sodium soy sauce (if following a gluten-free diet, check ingredients to ensure soy sauce is gluten-free)1 Tbsp. lime juice1 Tbsp. honey1 tsp. grated ginger2 cloves garlic, minced1/4 tsp. red pepper flakes12 oz. grassfed sirloin steak, cut into 1-inch cubes1 bell pepper, cut into 1-inch pieces1 cup mushrooms, trimmed and halved if large1 cup grape tomatoes1 1/2 cups cooked quinoa (or brown rice)1. Soak 6 wooden skewers in water for at least 15 minutes. 2. In a large bowl or 1-gallon resealable bag, combine the sesame oil, soy sauce, lime juice, honey, ginger, garlic, and red pepper flakes. 3. Add the steak and vegetables and toss well to coat. Marinate for 1 hour in the refrigerator. 4. Heat a grill or indoor grill pan over medium-high heat. Coat the grill or pan with oil spray. 5. Thread the beef and vegetables onto the skewers (alternate between meat and veggies). 6. Grill the kebabs for about 8 minutes, turning once halfway through, or until beef reaches the desired degree of doneness. To serve, plate 3 kebabs with 3/4 cup quinoa.